Introduction

Both beef and pomegranates contain lots of B vitamins, which boost our metabolism and our nervous and immune system functions, as well as helping us feel less tired.

Serves 2

Easy

Cook time: 30 min

Ingredients

150g

brown rice

½ a bunch

fresh mint (15g)

1 bunch

fresh flat-leaf parsley (30g)

2

spring onions

1

lemon

extra virgin olive oil

½

pomegranate

25g

shelled unsalted pistachios

200g

roasted peeled red peppers in brine

1 x 200g

fillet steak, preferably 3cm thick

10g

feta cheese

Instructions

Cook the rice according to the packet instructions, then drain and put into a bowl. Pick and finely chop the mint and parsley leaves, including any tender stalks. Trim and finely slice the spring onions, then stir through the rice with the herbs, the lemon zest and juice, 1 tablespoon of oil and a pinch of black
pepper. Holding the pomegranate half cut side down in your fingers, bash the back of it so the seeds tumble out, stir most of them through the rice, then taste and season to perfection.

Preheat a griddle pan on a high heat, lightly toasting the pistachios while it heats up. Once golden, crush them in a pestle and mortar and stir most of them through the rice. Use a ball of kitchen paper to carefully rub the griddle bars with a little oil. Drain the peppers, open them out and grill on both sides, then remove to a plate. Rub a little oil and a pinch of sea salt and pepper into the steak, then griddle for 2 to 3 minutes on each side for medium-rare, turning every minute, or until cooked to your liking. Rest the steak for a couple of minutes on top of the peppers while you pile the rice on a platter. Toss the steak and peppers in the resting juices, slice up the steak, add both to the platter and crumble over the feta. Scatter over the rest of the pomegranate seeds and pistachios, then serve.

CALORIES 597kcal FAT 22g SAT FAT 5g PROTEIN 33.7g CARBS 69.7g

SUGAR 7.7g FIBRE 4.1g

Everyday Super Food by Jamie Oliver is published by Penguin Random House